Monthly Archives: March 2013

When your imaginary Safety Net Fails: Time for a change.

07_SafetyNet_cartoonWhen you think that you have a secure and safe place to live, work and play, you don’t think twice about it; until tragedy strikes.  I always thought because I went to the gym at work and there were monitored cameras and security on site 24 hours, I would be safe and if something happens there is a emergency protocol in place.  Well to my horror, that is not always the case. I am even starting to question is it ever?

Sometimes I go to the gym late Saturday night to workout. I thought that was perfectly fine because I  swipe my badge, key in my code and the door opens.  In the background,  my picture shows up on the computer to identify who I am, in addition, I walk past security.  My husband was not concerned with me going alone because of the aforementioned  “security checkpoints”.   One incident shattered this safety bubbling we were living in. Last night, we both went to the gym,  when I went to sign in I noticed someone’s personal items.  Purse, laptop, binder, jacket, and gym shoes.  I automatically assume she was in the restroom but thought it odd she would leave her purse in plain view.  About a minute later me and my husband noticed a woman lying on the gym floor.  We just stared for maybe 30 seconds and then he asked her was she alright. She was unresponsive.   He asked her again, “Are you alright”, nothing.  She did turn-over and wiped something from her mouth.  Immediately we determined she was having a medical emergency.  My husband went to go get some help from Security and I took a look at when she signed the roaster.  I freaked, she signed in two hours before we arrived. When my husband came back with security I was taken aback because the guy just didn’t exhibit of a sense of urgency.  He then said he saw her lying there and thought she was taking a nap.  I thought, taking a nap on the nasty gym floor.  The security guard asked her was she alright, no response. It was as if she couldn’t respond or couldn’t hear him.  He left to call for help and we sat down to wait for police and the EMTs. It seemed like the longest night of my life as I watched her to make sure there was some sort of movement. Thankfully, help arrived in less than 20 minutes.  The police come first so they immediately started asking questions and they also asked her was she ok. No response but she did roll over again.

The security officer seemed oblivious to what was happening so the police started looking to us for answers.  I found her badge and freaked again because I recognized the name.  Unfortunately we couldn’t find any emergency contact information for her.  I had always assumed since that is part of our employment records security would have the information. Well, if they did, that security officer didn’t know how to get it.  When the EMTS arrived, they had the same questions, and asked her was she ok, no response.  The entire scene was horrifying and not knowing what was happening to her was simply terrifying to me, but what about her.

What really scares me is the fact she may have been lying there in her soiled clothes and on the soiled floor for over two hours.  If she had a heart attack or stroke, time is of the essence. What is even more frightening is I am usually the only one who goes to the gym that late so What IF we skipped going to the gym that night. How long would she have suffered alone hoping for help.  I don’t know what happened to her; I am going to have to find out later.  What is shocking is sometimes I go to the gym alone and workout, how long would I have laid there until my husband looked for me.  What is unsettling is  I know for sure the security guy would have thought I was taking a nap.
saftey net

Because of this incident, I will not be working out alone. I have changed the way my smart phone operates so that if I am in an emergency, I may be able to use my phone to get help.  I have also started looking into easier ways to identify my emergency contact.  I have to look at all aspects of my life to see where security and safety improvements can be made.  Unfortunately in this day and age you cannot depend on any systems to keep you safe and secure, you have take your own precautions.

Weight- loss: Week 2 – Post Mortem

weight-loss image 2Week two was  one of those weeks were results were different than what I expected.  I should have stayed off the scale but I didn’t and every time I looked it said the same thing. I was starting to think the damn thing was broken but I had to remember my eating, while mostly healthy, could have been improved. I also failed to drink enough water so maybe that had something to do with it.  Anyway, I didn’t fall, I just stumbled.  Monday I was suppose to workout but I was too tired so I took that day as a rest day.  I adjusted my goals on Sparkpeople to make sure my nutrition was in order. Sometimes it is hard to make the Nutrition goal without getting high fat. I really need to do more research in high calorie, lower fat foods. This will be a goal for next week.

My energy is steadily increasing and what I couldn’t do or got winded doing is now a piece of cake. My back doesn’t hurt when I go walking and that is such a wonderful thing. My feet still hurt so I had to get rid of some new shoes. I also have to stay away from the treadmill for a while, just until I get my weight down. I have to stick with the Elliptical, Life Touch, and the Bike.  I might just pull out my bike this week but I have to check the weather.

wieght-loss image
I feel better and that is a good thing. I am starting to see some changes in my body which is nice.  I am definitely within my goal to become a healthier me.  I still have a long way to go with over  130 pounds to lose over the next year and half.  I believe I am still off to a good start.

The following are the results from Week 2.

Week 2.  Starting  Sunday 3/10/13 to Saturday 3/16/13

Goals:
1.  Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym. Failed I rested Monday and Tuesday but I still made my calorie burn for the week.

2.  Workout at the Gym Monday, Wednesday, Friday, Sat, and Sun.  Include strength training on Friday and Sunday. Failed.  I rested on Monday.  I adjusted my goal accordingly.

3.  Stay away from the scale! Failed.

4.  Stay between 1830 – 2180 calories a day. Success.

5.   Do not eat any junk food or drink any sodas, including diet soda. Failed. I had a brownie for lunch on Tuesday and Wednesday.

6.  Add a fruit and veggie to every meal. Success.

7.  Do not eat any red meat. Success.

8.  Drink at least five glasses of water a day. Failed.

While it seems like I had more failures than successes, I feel great and my motivation is still good, so I am looking forward to a successful week three.

Week 3.  Starting  Sunday 3/17/13 to Saturday 3/23/13

Goals:
1.  Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the ride the bike at the gym.

2.  Workout at the Gym Monday, Wednesday, Friday, Sat, and Sun.  Include strength training on Friday and Sunday.

3.  Stay away from the scale!

4.  Stay between 1830 – 2180 calories a day. (Because of my planned fitness)

5.   Do not eat any junk food or drink any sodas, including diet soda.

6.  Add a fruit and veggie to every meal.

7.  Do not eat any red meat.

8.  Drink at least five glasses of water a day.

9. Do some research on high calorie, lower fat foods.

I had a great workout today. I  burned 100 more calories than last Sunday in the same amount of time! Now that is progress.

workout 3-17-13

Weight- loss: Week 1 – Post Mortem

weight-loss image 2
Week one was filled with both successes and failures.  Fortunately, the successes far outweighed the failures and I am very happy about that. 

There were a  few things I discovered last week that should help me  attain my goals:

1.  It is easier to plan my meal before eating.  When I planned my meal I was able to balance calories.

2. It is better to cook rather than eating out or ordering in. For example for both, Friday night I didn’t plan and instead of cooking we ordered Indian food.  I figured it was harmless curry chicken and a half order of Garlic Naan.  I was horrified once I added that food to my journal.  My calories for that day amounted to a whopping 2200 calories which busted my calories goal.  Total calories for dinner was 927.

3.  Have a backup fitness plan and be flexible. For instance,  I was unable to walk at lunch time because one day it was raining and the other day was just too cold. As an alternative I walked on the treadmill after work. In addition, I didn’t go to the gym on Friday, instead I did aerobics at home.

4.  Have a playlist for each type of workout.  I have a playlist for each of my workout types. They include songs that are fast, mid-tempo, or slow at just the right spots for the workout.  My playlist also give me the extra motivation during my workouts because it is almost like I am dancing to my favorite music. This helps because I almost forget I am working out.

I  feel great, my back doesn’t hurt while I walk now.  I don’t feel boggled down from the overindulgence of junk food.  However; I do need to stretch more and find better shoes for walking. My feet sometimes hurt after working out.

The following are the results from Week One.

Week 1. Sunday 3/3/13 to Sunday 3/10/13

Goal: Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym.
Result:  Achieved.

Goal:  Workout at the Gym Friday, Sat, and Sun.  Include strength training on Friday and Sunday.
Results:  Achieved.  My Weekly Total / Goal:   Workout mins: 425 / 270 Cals Burned: 2976 / 2180

Goal:  Stay away from the scale!
Results:  FAILED.  I peeked at least three times last week.

Goal:  Stay between 1500 – 1700 calories a day. (keep a food journal)
Results:  FAILED. Friday I ate over 2200 calories.

Goal:   Do not eat any junk food or drink any sodas, including diet soda.
Results: Achieved.

Goal:  Add a fruit and veggie to every meal.
Results: Achieved

Goal:  Do not eat any red meat.
Results: Achieved.

Goal:  Drink at least five glasses of water a day.
Results:  Achieved.

I only failed two of my goals, which were using the scales and staying within my calories goals. To mitigate these failures for next week I will pre-plan each meal regardless if I cook.  I will remove the scale from the bathroom which should help reduce the urge to step on the scale to monitor my weight-loss progress.  I am staying away from the scale because I don’t want measure my weight-loss by daily monitoring my pounds. I do not want to get discouraged if I don’t see the pounds coming off as fast as I think they should. Instead, I will weigh-in at the end of every month.

Below is the goal for week 2.

Week 2.  Starting  Sunday 3/10/13 to Sunday 3/17/13

Goals:
1.  Walk around the block everyday at lunch.  If it rains, either climb the stairs or walk on the treadmill at the gym.

2.  Workout at the Gym Monday, Wednesday, Friday, Sat, and Sun.  Include strength training on Friday and Sunday.

3.  Stay away from the scale!

4.  Stay between 1830 – 2180 calories a day. (Because of my planned fitness)

5.   Do not eat any junk food or drink any sodas, including diet soda.

6.  Add a fruit and veggie to every meal.

7.  Do not eat any red meat.

8.  Drink at least five glasses of water a day.

I am already off to a good start on Week 2, I burned 652 calories and did over 5 miles.

Workout Summary 3-10-13

Workout Summary 3-10-13

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